High Protein Chickpea Grain Bowl with Lemon Tahini Dressing

Let’s Talk Grain Bowls: My Slight Obsession

Okay, so you know those days when you open the fridge and think, “What on earth am I gonna make that isn’t just another boring salad or sandwich?” That’s usually when I end up making this High Protein Chickpea Grain Bowl with Lemon Tahini Dressing. It started as a ‘clear out the pantry’ project after a particularly dismal attempt at meal prep (don’t even ask about the mushy rice incident), but it’s become a legit favorite around here. My sister once called me a grain bowl wizard—she was probably just angling for seconds, but I’ll take it. And honestly, there’s something comforting about piling everything into a bowl; it’s like a warm hug, but with way more flavor and way less awkwardness.

Why You’ll Love This (Or Why I Keep Making It, Anyway)

I make this when I want something hearty, protein-packed, and not fussy. My family goes crazy for it because you can pile on whatever toppings you want (my partner’s a fiend for anything spicy, so sriracha always sneaks in). Also, it’s the one meal that somehow feels fancy even if you’re still in pajamas at 6pm. I’ve been guilty of overcooking the grains (again, sorry about the rice) but even when things get a little ‘rustic,’ it still tastes fab. Plus, the lemon tahini dressing is basically the hero here; I could eat it with a spoon. Not that I have, ahem.

What You’ll Need (and What I Swap In When I’m Lazy)

• 1 cup cooked grains (quinoa, brown rice, or farro)—I often use quinoa for the protein, but when I’m in a rush, leftover rice totally works. My grandma always went on about Lundberg rice, but any old bag from the supermarket is fine.
• 1 (15oz) can chickpeas, drained and rinsed—sometimes I roast them first, sometimes I don’t, depends on how many pans I feel like washing
• 1 cup chopped cucumber (sub chopped bell pepper if you’re out of cucumbers or, honestly, just skip; nobody’s checking)
• 1 cup cherry tomatoes, halved (or just regular diced tomatoes; I’ve used both, and nobody complained)
• 1/2 cup shredded carrots (I bought a bag once and it lasted forever, but you can grate your own if you’re feeling motivated)
• 1/4 cup chopped fresh parsley (cilantro is nice, too, though my cousin claims it tastes like soap—shrug)
• 1/4 cup feta (totally optional, but I love it; my vegan friend swears by this vegan feta)
• For the Lemon Tahini Dressing:
  • 3 tbsp tahini (sometimes I just eyeball it; who has patience for measuring spoons?)
  • Juice of 1 lemon (or two if you like it tangy!)
  • 1 small garlic clove, minced
  • 2 tbsp water (add a bit more if it’s too thick, I always seem to need more)
  • Salt and pepper to taste
• Optional extras: a handful of arugula, toasted seeds, avocado, or a sprinkle of za’atar. I mean, go wild.

How I Throw It Together (Imperfect but Effective!)

1. If you fancy, start with roasted chickpeas. Toss them with olive oil, salt, and paprika, then bake at 400°F for 20 minutes. Or just use them straight from the can if you, like me, sometimes can’t be bothered.
2. Make the dressing. Whisk together tahini, lemon juice, garlic, and water in a bowl until smooth. Add salt and pepper. (This is where I sneak a taste. Actually, make that two tastes.)
3. Layer your bowl: grains on the bottom, then chickpeas, then all your veg and herbs. Top with feta or vegan cheese if you’re using it. And don’t worry if it looks messy—it always looks a bit wild before the dressing brings it all together.
4. Drizzle with that lemon tahini magic. Give it a mix, or not. Up to you. I usually go in with a fork at this point and sample a bite or three, just to ‘check seasoning.’

Things I’ve Learned the Hard Way (Notes)

• If your tahini seizes up and goes all weird, extra water and a good whisk usually sorts it. I used to panic, but now it’s just routine.
• Sometimes I add a pinch of cumin to the dressing for warmth—try it if you’re bored!
• Leftover roasted sweet potato chunks are amazing on top—I discovered this by accident, but now it’s a regular thing.

My Experiments (Some Winners, One Flop)

• Swap the grains: I tried it with bulgur once—super quick and pretty tasty. But barley wasn’t my best idea; got way too chewy and, well, it just didn’t work for me.
• Different beans: Black beans or white beans both taste good here. Lentils are okay in a pinch but don’t have that bite I like.
• Add-ins: A spoonful of harissa or chili crisp for heat. My brother dumped in some crushed tortilla chips once—wasn’t bad, surprisingly.

Tools I Use (But You Don’t Actually Need All of ‘Em)

• Mixing bowls (a big one for tossing everything together, or just use a salad bowl. I’ve used a clean saucepan in a pinch)
• Whisk or fork for the dressing—if you don’t have a whisk, a fork works fine, just takes a bit more elbow grease
• Baking sheet if you’re roasting chickpeas, but sometimes I just use a cast iron pan on the stovetop. No drama.

How Long Does This Last? (Not Long, Honestly)

Store leftovers in an airtight container in the fridge, up to 2 days. The grains soak up the dressing and get even better overnight, I think. Though honestly, in my house it never lasts more than a day! If you do make extra dressing, it’ll keep in a jar for 4-5 days—unless someone nicks it for their lunch.

Serving It Up: What I Love (And My Family’s Quirks)

I usually scoop it into one big bowl and let everyone dig in. On weekends, we do a ‘bowl bar’ and everyone piles up their own. One time my niece insisted on adding a fried egg on top—actually, not bad! If I’m feeling fancy, I might scatter over some dukkah (if you’ve never tried it, check out this recipe). Goes great with pita, too.

Pro Tips (Learned the Hard Way… Oops)

• I once tried rushing the chickpeas by turning the oven way up. They burned. Regretted it. Just be patient, low and slow wins the race.
• Don’t skip salting the dressing; I did once and it tasted like wallpaper paste. Not recommended.
• If the bowl tastes a bit bland, actually, a little acid (more lemon!) usually sorts it out.

FAQ (Real Life Questions… and My Honest Answers)

• Can I make this ahead of time? Yep, though I’d keep the dressing separate until right before eating. The grains and veggies get a bit soggy otherwise—but, you know, it’s still edible if you forget.
• Is there a gluten-free option? For sure! Use quinoa or rice. Farro and barley have gluten (learnt that the hard way during my gluten-free phase).
• How do I get the chickpeas crispy? Oven at 400°F, toss with oil, don’t overcrowd the pan. Or just don’t stress—soft chickpeas are just fine, too.
• Do I have to use tahini? Not really! I’ve made it with Greek yogurt and lemon in a pinch, or even just olive oil and vinegar if I’m out of everything else.
• What’s the best way to pack this for lunch? I like using those divided containers, but honestly, an old jam jar works for the dressing if you’re taking it to go!

And if you want more grain bowl inspiration, I love browsing these ideas—sometimes just for the gorgeous photos. Right, that’s my ramble done. If you’ve got any weird variations that actually worked, let me know because I’m always game for a kitchen experiment!

★★★★★ 4.60 from 66 ratings

High Protein Chickpea Grain Bowl with Lemon Tahini Dressing

yield: 4 servings

prep: 20 mins

cook: 25 mins

total: 45 mins

A nourishing, high-protein grain bowl featuring roasted chickpeas, hearty grains, fresh vegetables, and a zesty lemon tahini dressing. Perfect for a healthy lunch or dinner.

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Ingredients

• 1 cup cooked quinoa or brown rice
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/4 cup red onion, thinly sliced
• 2 cups baby spinach or mixed greens
• 1/4 cup tahini
• 2 tablespoons fresh lemon juice
• 1 tablespoon maple syrup or honey
• 2 tablespoons water
• Salt and black pepper to taste

Instructions

1. 1
   Preheat the oven to 400°F (200°C). Toss chickpeas with olive oil, smoked paprika, cumin, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes until crispy.
2. 2
   While chickpeas are roasting, prepare the lemon tahini dressing by whisking together tahini, lemon juice, maple syrup, water, salt, and pepper in a small bowl until smooth.
3. 3
   Assemble the bowls by dividing cooked quinoa or brown rice among four bowls. Top each with roasted chickpeas, cherry tomatoes, cucumber, red onion, and spinach.
4. 4
   Drizzle the lemon tahini dressing over each bowl. Garnish with extra herbs or a squeeze of lemon if desired. Serve immediately.

CLICK FOR NUTRITION INFO ↑

Approximate Information for One Serving

Serving Size: 1 serving

Calories: 420cal

Protein: 16 gg

Fat: 15 gg

Saturated Fat: 0g

Trans Fat: 0g

Cholesterol: 0mg

Sodium: 0mg

Potassium: 0mg

Total Carbs: 54 gg

Fiber: 0g

Sugar: 0g

Net Carbs: 0g

Vitamin A: 0

Vitamin C: 0mg

Calcium: 0mg

Iron: 0mg

Nutrition Disclaimers

Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.

Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.

To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.

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